How To Get Past A Bench Press Plateau?

If you’ve been hitting the bench press like a madman and still no progress, it may be time to look at some other exercises. Not every muscle group works equally well with the bench press.

Some people might have better results from using different muscles in their chest, shoulders, and triceps. If you’re not seeing any gains after doing your regular bench press routine for two months or more, it’s time to switch things up.

Bench Press Plateau

Source: barbend

How To Get Past A Bench Press Plateau

If you’re finding that you can’t seem to break through a plateau in your bench press training, there are a few things that you can do to help jumpstart your progress. By increasing the resistance, changing your training frequency, tweeking, reducing rest periods, and also changing exercises, you’ll be on your way to finally becoming stronger and achieving your goals.

Increase Resistance

Resistance is the key to unlocking progress with your bench press training. By increasing resistance, you’ll help maintain your motivation and progress on the lift. You don’t need expensive equipment or a large gym to make this change, but you will need some extra time and effort.

Increasing resistance doesn’t have to mean adding more weight to your exercises; you can also add more repetitions or sets. This change in routine will challenge both your muscles and your mind, helping you reach new heights with your bench press training. If you find that adding more resistance isn’t giving you the results you desire, try changing up the type of exercise or changing the number of reps per set.

Always consult with a physician before starting a new fitness program, as any changes may result in injury. You can start increasing resistance by using lighter weights for a shorter amount of time or by doing fewer reps per set than usual. Remember that progress does not come overnight; give yourself ample time to see real-world improvements with your bench press training regimen!

Change Training Frequency

If you’re stuck on a plateau with your bench press, there are a few things you can do to get past it. First, change up the training frequency. This means alternate between lower and higher reps, or between sets of different weight and sets of the same weight. Second, make sure you’re working all muscles in the bench press by adding auxiliary movements like triceps pushdowns and pull-ups. Third, keep your intensity high! If you don’t feel like you’re making any progress, try lifting heavier weights or doing more repetitions.

  • If you are finding it difficult to progress on your bench press, you might want to consider changing the frequency of your training sessions. Changing the frequency of your training can help you push yourself harder and further, while also preventing plateaus from developing.
  • While there is no one specific way to change your training frequency, you can often adjust the intensity and duration of your workouts as needed. Try varying the number of sets and reps, or adjusting the time between sets.
  • You should also vary the type of equipment that you are using during your workout. For example, if you are working with a barbell, try switching to a different weight or adding some variety by using different grips or positions.
  • Finally, be sure to take rest periods in between sets and exercises so that you do not overtrain and plateau unnecessarily. Recovery is an important part of any effective training program, and taking proper breaks can help prevent injuries and burnout.
  • Always consult with a personal trainer or fitness professional before making any changes to your routine, as they will be able to provide guidance based on your individual needs and goals


If you’re finding it difficult to make any progress on your bench press, there are a few things you can do to help. First, check to see if you’re doing the exercise correctly. Make sure that your back is straight, your arms are parallel to the ground and your weight is evenly distributed between both legs. Next, try tweeking the muscle group you’re working. This means adding more resistance or intensity to the exercise than what you’re currently using. Doing this will help build muscle and increase your strength.

  • Tweeking is a great way to keep your body from getting too comfortable with the same routine; it helps you stay on top of your game and achieve new fitness goals.
  • When you tweek, make sure to mix up the exercises you do so that you don’t become stale and plateau. You can also try adding different types of weights or using different sets and repetitions for each exercise.
  • If you find that you’re not progressing as quickly as you would like, make sure to adjust your diet and supplement stack accordingly. Adding more protein, carbs, and healthy fats will help fuel your workout and help you reach new levels of strength and fitness.
  • Finally, be patient; it takes time to see real results from a tworking program. Don’t give up on yourself before you’ve even started!

Reduce Rest Periods

If you have been stuck on the same bench press workout for weeks or months, it might be time to try a different approach. Reducing your rest periods between sets can help you break through plateaus and reach new levels of strength.

  • When you are working out, it is important to remember that rest periods are just as important as the workouts you do. If you take too long between sets or exercises, your body will start to fatigue and your muscles will not be able to reach their full potential.
  • When you are bench pressing, it is important to keep a steady pace throughout the set. If you slow down or stop midway through the set, your muscles will not have enough time to adapt and may experience pain when trying to lift the weight again.
  • Try to avoid taking too many breaks between sets of Bench Pressing. Rest periods should last no more than two minutes and should be inbetween sets of three reps.
  • Always make sure that you warm up before starting any type of workout routine. This will help reduce any possible muscle aches or pain that may occur after your workout session is complete.
  • Remember that rest periods are just as important as the number of reps you perform during a Bench Press set!

Change Exercises

If you find yourself hitting a plateau while working out, it may be time to try a different exercise or add another muscle group to your routine. Changing the exercises that you do can help stimulate new growth in different areas of your body.

When adding variety to your workout, make sure to focus on compound exercises with many muscles working together. Try incorporating balance and core work into your routine as well to keep things interesting. Incorporating more cardio into your routine can also help promote new muscle growth.

Constantly moving and challenging your muscles will help you reach your fitness goals faster! Remember to drink plenty of water and eat nutritious foods during and after your workouts for optimal results. Take the time to properly warm up before starting any new exercise program so that you avoid injury.

Follow proper stretching techniques before and after every workout to prevent injury and improve flexibility.. Always consult with a professional when starting or changing an exercise regimen in order to get the most out of your training!

Add More Sets

If you’re stuck on a plateau with your bench press, there’s one solution that many people find helpful: Add more sets. This means doing the same amount of reps but increasing the weight each time. If you can do this for a few weeks, you’ll eventually reach your goal.

Increase The Number Of Reps

Squat rack might be a good option for bench pressing. Adding more sets to your bench press routine will help you reach your goal faster. When you add sets, the weight you are lifting will become increasingly challenging and ultimately lead to a better workout.

Change The Resistance Level

If you find that the weight you are pressing is becoming too easy, try changing the resistance level by using a heavier weight or adding more reps to the current set. This will help you push yourself harder and achieve results much faster.

Use A Variety of Exercises

Don’t be afraid to mix up your routine and use a variety of exercises in order to reach your fitness goals faster. By using different types of equipment, you can target different muscle groups and achieve maximal results in a shorter amount of time.

Take Breaks Between Sets

It’s important to take regular breaks between sets in order to avoid overtraining and injury. During these breaks, it’s ideal to rest for around one minute before getting back into the gym session.

To Recap

If you’re having trouble reaching your bench press goals, there are a few things that may be holding you back. First, make sure you’re training with the right weight and reps.

Second, adjust your routine if it’s not giving you the results you want. And finally, focus on improving your technique rather than just adding more weight to the bar. With hard work and dedication, you can reach your fitness goals!

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